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when i was thinking to start my diet and exrcise i was about 83.5kg not accurate. and i was started my diet before i get in to gym. i have done lots of research about wieght loss and diet. finally ive setup my diet plan. my daily recommended calorie intake indicates around 2800-3300 calorie. but i think thats too much for me. i think im not eating that much in regular day still i got belly fat. thats why i thinking that amount of daily calorie intake is too much. and im gonna try the half of it. around 1000-1200. and try to have cheat meal once in a week........
my normal day diet
7am- 250mg skimmed(low fat) milk, and an apple
two bag green tea without sugar
10am- a cup of white oats cooked in water with a tea spoon of milk powder
12am- two slice of brown bread and 170g low fat yogurt
two bag green tea without sugar
4am- a cup of white oats cooked in water with a tea spoon of milk powder
7pm- one banana
9pm-vegetable salad.
as i menetion above i was apprx 83.5kg before one month.
01/05/13
doing 10 min cardio 6 days a week
doing HIIT 3 days a week
wieght training 6 days a week (low wieght*high rep)
current wieght= 82.2 kg
06/05/13
doing 10 min cardio 6 days a week
doing HIIT 3 days a week
wieght training 6 days a week (low wieght*high rep)
current weight= 81.6
11/05/13
been pigout for couple of days but unbelievably im sitll losing..
next week im gonna try first protien product in my life. may be after that i dont get this wieght cut becuase of building muscle. i really dont want to bulkup. i want fairly fitt body with the tiger stripes....................... yyeeehhaaaaaaaaaaaaaaaaaa
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960 kcal
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Fat: 18.92g | Prot: 38.91g | Carbs: 166.61g.
Breakfast: Quaker Quick Cooking White Oats, Red Delicious Apples, Milk (2% Lowfat with Added Vitamin A and Protein). Lunch: Quaker Quick Cooking White Oats, Plain Yogurt (Lowfat), 100% Whole Wheat Bread. Dinner: Lettuce Salad with Assorted Vegetables, Banana. more...
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2369 kcal
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Exercise:
Bicycling (leisurely) - <16/kph - 10 minutes, Weight Training (moderate) - 45 minutes, Resting - 17 hours and 5 minutes, Sleeping - 6 hours. more...
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